9/23/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds:
200 meter run
10 frog jumps
5 burpee broad jumps

Gymnastics

Ring of Fire

Metcon

Metcon (Time)

12-9-6
pull-up + T2B, Adv: burpee+PU+T2B
Goblet Squats (16,24kg)
Then…
3 rds:
10 HSPU
15 KB Swings (16,24kg)
20 sit-ups

Mobility

banded wall sit
4 position band stretch

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